Fantastic attitude man.
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Good to have you back J and glad to hear you are working through it and getting some help.
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Good to see you back man, R&R in the mountains is always a plus.
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I forgot to post this last night. Our camp site.
North Fork Reservoir
And the river I spent the day in on my birthday.
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Wow. Looks incredible!
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Outstanding. Happy birthday! I’m really glad you have a plan and are moving forward. Welcome back and I hope you enjoy the new assignment.
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10.9.20 HIIB 100 Day 1
High Intensity Interval Bodybuilding
WARM UP
10 min elliptical - 0.79 miles
10 Rounds
15 calorie elliptical
DB Bench 70 x 10
Cable Pull Down 160 x 10
I stopped at 5 rounds because it was taking forever. It was supposed to be 15 cals on the assault bike but I only have the elliptical. I checked the internet after four rounds and saw that some people do 15 cals in 30-45 seconds. The elliptical was taking 1:50 no matter what Incline I used. I did four rounds at Incline 20 and level 5. I did the last round at Incline 12 and it was easier and took the exact same amount of time. Stupid machine.
4 Rounds
DB Incline 60 x 10
DB Incline Row 80 x 8
Stopped at 3 rounds. 80 was too heavy on rows. I don’t expect any of these workouts to be pretty. Hopefully they won’t feel terrible in a couple weeks once my body gets back into decent shape. This took 42 minutes.
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Good to see you back at it!
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My new assignment doesn’t really allow me to take a lunch break so no more training on duty for a while. I struggle to train in the evenings and I hate getting up early. Consider me in maintenance mode.
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Welcome back! Like others said, I’m glad you’re moving forward and the vacation was refreshing. Good luck in your new assignment!
That last workout looked like a crap-ton of volume. You might enjoy Team Richey, a CrossFit YouTuber. His conditioning workouts in particular always inspire me.
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The second part specifically said “as heavy as possible”. The first part did not. If I cut my conditioning down to 30ish seconds then that part will go faster and probably be more like a BBB session.
This is a bodybuilding program so 14 sets of chest isn’t too far off. Most people just spread it around with 3-4 sets on 3-4 exercises.
Today is legs with a push emphasis. The next session is shoulders and then it’s legs with a pull emphasis. I’ll definitely make tweaks to fit my equipment and needs.
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10.10.20 HIIB 100 Day 2 - Legs
OUTDOOR WARM UP
SCRIPTED WORKOUT
Actual Workout
SMITH REV LUNGE 3RM
bar x 4
85 x 3
125 x 3
145 x 3
165 x 3 Good enough.
WALKING LUNGES
BW x 20 x 5 sets
HIP THRUST
BW x 20 x 5
4 RFT
Hang Power Clean 185 x 3
Ab Wheel x 10
Tire Flip x 5
Ring Pull Up x 8, 8, 5, 5
12:30
I might be crippled tomorrow. I can’t imagine doing 100 DB front squats after lunges…or doing those lunges and hip thrusts with weight. Fischer is crazy.
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The scripted workout looks bananas.
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I like the shameless plug about doing 100 lunges with 185 lbs.
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10.11.20
I. Am. Sore.
Today is shoulder day and there’s more assault bike scheduled. I’ve looked into substitutions and they’re all awful and won’t fit the workout. I’m supposed to do 20 cals on the bike with 20 push jerks every three minutes. 20 burpees plus 20 jerks will take up most of the time. A 400m run plus the jerks will probably exceed the time. I’m going to do 50 or 100 reps on the jump rope plus the jerks with the girls’ weight (95 instead of 135).
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OUTDOOR WARM UP
E3MOM x 3 ROUNDS (supposed to be 5 rounds)
100 jump rope
BTN Push Press/Jerk 95 lbs x 20
I think I would’ve missed the time on the fourth round. I’m also out of lifting shape and I’m going to be incredibly sore from this.
6 MIN AMRAP (supposed to be with a partner in “I go, you go” style. I ended up going with E1/2MOM)
Hang SGHP 115 lbs x 5 (12 rounds)
Supposed to be an 8 min AMRAP but I was getting nauseous and I already did too much. I’m going to regret this.
3 Rounds of AMRAP, 1 Min Rest
DB Front Raise 20 lbs x 20, 12, 10
DB Lat Raise 20 lbs x 12, 10, 10
DB Rev Fly 20 lbs x 15, 12, 10
Total lifting time: 35 minutes which came as a shock.
Observations About HIIB 100
- I’m either incredibly weak and out of shape or Ryan Fischer’s ego wrote this program. It seems that everyone who goes to his gym is elite (or I’m pathetic).
- It’s nice to follow someone else’s programming and to break free from a rigid training week.
- Even though I’m unable to do the scripted workouts, this program will make me better. I keep saying/thinking that I need to up my conditioning game and this is doing it.
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Conditioning with weights is a whole new ballgame, imo. This program looks like a nice break after doing cycles of more traditional programs.
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10.13.20
Yesterday was a rest day. If I were to follow the program to the letter then today should be a legs - pull day. I’m still extremely sore and today’s workout has more ridiculous volume. I’m probably going to put it off til tomorrow.
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I want to say I feel your pain but I don’t have any soreness this week. Sorry
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That’s the weirdest brag in a while.
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